Getting Started: Do a personal Inventory

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Getting Started
Do an Inventory
Low Carb Diet Rules
Exercise Plan?
Low Carb Pyramid
Level One Foods
Level Two Foods
Level Three Foods
Daily Routine

Tell Your Friends
Business Card

Organizing Your Kitchen
Shopping List
Helpful Products
Healthy Fats
Kitchen Gadgets
Other weight loss sites
Super Foods
Fibersure FAQ
Carbquik Bake Mix

Insulin Resistance
Book List: Learn to Lose
Obesity Research
Insulin Resistance
Pre-Diabetes
First Sign Diabetes
Glycemic Index
Cinnamon Helps Type 2 Diabetes WebMD

Do a Personal Inventory
Set up a spiral bound notebook to record your progress.
Answer these questions

Get a photograph of yourself to mark the day of new beginnings
Enter Today's Date
Enter Today's Weight
Measure waist measurement, using a tape measure, measure your girth at the belly button
Record your blood pressure
Record your sugar level - ask your doctor
Record your cholesterol: LDL, HDL and Triglyceride if you have that number.
Keep a daily record of the date, weight, blood pressure and waist measurement.
Keep a daily journal in your notebook to record your progress

Discuss the following diagnostic tests with your physician and determine if you would benefit from a full battery of diagnostic tests.

Cholesterol and Blood Sugar Inventory
Diagnostic Tests

C-reactive protein blood test checks for arterial inflammation

Low risk: <1mg/L
High risk: >3mg/L
How to lower:
Exercise, stop smoking, flaxseed, aspirin, niacin, statins, alcohol, clean teeth

Cardiology diagnostic tests
Test Name	Lower/normal risk	High risk
Total Cholesterol	<200 mg/dL	>240 mg/dL
LDL-C	<100 mg/dL	>160 mg/dL
HDL-C	>60 mg/dL	<40 mg/dL
Triglyceride	<150 mg/dL	>200 mg/dL
Blood Pressure	<120/80 mmHg	>140/90 mmHg
C-reactive protein	<1 mg/L	>3 mg/L
Fibrinogen	<300 mg/dL	>460 mg/dL
Homocysteine	<10 µmol/L	>14 µmol/L
Fasting Insulin	<15 µIU/mL	>25 µIU/mL
Ferritin	male 12–300 ng/mL female 12–150 ng/mL
Lipoprotein(a) - Lp(a)	<14mg/dL	>19mg/dL
Calcium Heart Scan	<100	>300

Pantry and Refrigerator Inventory
Get Rid of these Problem Foods

Once you know where are physically, and have committed to changing your diet: Discard up all problem foods in your pantry with forbidden ingredients. Be brave you only have to do this once, discard all unhealthy foods. These include:

White bread , any bread with fewer than 3 grams fiber per slice
Regular white pasta, white rice white flour, and products made with it such as cake, cookies, crackers, pretzels, doughnuts, bagels, and muffins
Ready mixes for cakes, commercial breading
Potatoes and potato chips
Corn and corn chips
Sugar and products with added sugar, e.g. canned fruits in syrup
Jams and jellies containing added sugars
bananas
Raisins
Pineapple
Beets
Parsnips
Honey
Syrups
Salad dressings and sauces with added sugar, such as Teriyaki sauce
Fruit drinks containing added sugar
Sugar-sweetened soft drinks
Sugar-cured meats

Print out the food list pages for Level One foods

Head to the grocery store to restock your frig and pantry low carb products: lean chicken, fish, pork and beef, low carb vegetables, heart healthy monounsaturated and omega 3 fats, sugar free condiments such as ketchup and pickles, and other Level One foods.